You’re going to own your fitness goal in no time!

Step 1: Warm-Up

Please try not to overlook this important staple to any workout program. If strapped for time, try to move until at a sweat, but just remember the body performs best and is less injury prone when warm. To maximize this philosophy, use the RundleFit Dynamic Warm-Up below before all workouts.

Step 2: The Fat Torching Chipper Workout:

Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch (Click the Stretch Tab)

Turn It Up Tuesday: Aerobic Day or Active Rest Day

Using smart training practices means respecting one’s rest periods. That means, for one’s “Fast Twitch” muscle fibers (the target with our main workouts), joints and nervous system to recover optimally, a rest day or two is needed. However, rest days don’t have to be lazy days. In fact, active rest targeting “Slow Twitch” muscle fibers (which aerobic activity does) is a great change-up for burning calories and promoting recovery. This on top of mobility and flexibility practices makes an ideal, in-between workout day.

Intermediate: 39 minutes / Advanced: 42 Minutes

Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch and Cool Down (See Stretch Tab):

Pick at least 6 stretches and hold for 20-30 seconds each. It’s okay to go through the stretch series a couple of times. For an amazing post-workout stretch bonus, try foam rolling. This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this. As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness level. Go to the stretching section to get started on this recovery practice.

Feel free to ask questions below, or in the community area. We would love to hear your feedback, as well as see group interaction.

Nice work today! Keep up the great work and stick to your meal plan! You rock!

Step 3: Fitness Challenge:

Complete Exercises For Time:

30 Alternating Lunges

30 Dips from a chair or bench

30 Hip Bridges

30 Sit-Ups

Step 4: 4-Minute Total Core (Click the 4-Core Tab)

Step 5: Stretch and Cool Down Post Workout:

* Pick at least 6 stretches from the Stretch Tab and hold for 20-30 seconds each. It’s okay to go through the stretch series a couple times. For an amazing post-workout stretch bonus, try foam rolling. This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

* If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this. As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness.

* Feel free to ask questions below, or in the community area. We would love to hear your feedback, as well as see group interaction.

Intermediate: 39 minutes / Advanced: 42 Minutes

Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch and Cool Down:

Please comment below. We would love to hear what you picked for your cardio workout today. Great job!!

-RundleFit-

Flashback Friday!

Your Challenge Is To Beat Monday’s Score!

Step 1: Warm-Up

Step 2: The Fat Torching Chipper Workout:

*Always warm-up before starting any workout

Intermediate: 80 RepsAdvanced: 100 Reps

1) Plank Jacks

2) Side to Side Push-Ups

3) Sit-Ups

4) Door Frame Rows (80/100x each side)

5) Gate Swings

Optional Badge Bonus: Burpees at the prescribed reps

Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch (Click the Stretch Tab)

Active Rest Day

Today is the perfect day to go for a walk, hike or family activity. You can also do the Dynamic Warm-Up, Foam Roll and stretch to loosen up your muscles. Keep it light today and let your muscles begin to repair. You will hit it hard on Monday.

Dynamic Warm-Up

Step 3: Stretch and Cool Down:

* Pick at least 6 stretches and hold for 20-30 seconds each.

Enjoy your Saturday! Food prep is tomorrow.

-RundleFit-

Food Prep and Recovery Day!

The first food prep date may seem overwhelming, but after a couple times through, you’ll get the hang of it. And in no time, this will be a life changing habit. Follow your food prep guide download and ask questions when needed.

Just remember, food prep is one of those things you just have to do. It’s literally a master key for weight loss and best health practices. So in the spirit of fitness, “Just Do It!” 😉

Don’t forget to relax after food prep, rest and recover. This will give your body time to repair and de-stress.

Post what you are cooking this week down below. We would love to hear from you.

Click the 4-Minute Total Core Button to choose a core video.

Beginners will be doing core Monday, Wednesday, Friday.

Intermediate and Advanced will be doing core Monday-Friday.

Stretch and Cool Down Post Workout:

*Pick at least 6 stretches and hold for 20-30 seconds each. It’s okay to go through the stretch series a couple times. For an amazing post-workout stretch bonus, try foam rolling. This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

*If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this. As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness.

*Feel free to ask questions below, or in the community area. We would love to hear your feedback, as well as see group interaction.

Or use this guide and pick at least 6 stretches and hold for 20-30 seconds each.

Don’t forget to post your score below! Great job today!!!

[badgeos_achievement id="24299"]

Post your results and comments below

For the last decade, Coach Jessica & Justin Rundle (RundleFit) have been providing the most efficient and effective home / travel workouts, on-the-go nutrition planning and coaching for all ability levels. Let our revolutionary Workout Anywhere™ program transform your life from literally anywhere! LEARN MORE